Programming 10.31 – 9.6

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10/31/2022 - Monday
Coach Notes:
Week 6

Warmup:
Coaches Choice

A. Back Squat
16 Minutes to warm up and finish
*2s pause in the hole
6-6-6-6; rest 2-3 min
3 RIR

B. Landmine Meadows Row
12 Minutes to warm up and finish
1" pause @ top of pull
3x8-10 rest 60s between sides
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Front Rack Split Squat x 10-15 rest 60s
Chainsaw Row x10-15; rest 60s
x 3 Sets
*all sets here at the heaviest weight from last week


  • IF TIME ALLOWS
    Alternating Dumbbell Curl x16-20; rest 30s
    Banded Face Pull x10-15; rest 30s
    x 2 Sets
    3-4 RIR

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


11/01/2022 - Tuesday
Warmup:
No warm up needed - just set up and go

A. MAP 10
45 Minute Amrap
20/15 Cal Bike
15s/side Single Arm Plank
300yd Jog (25yd increments on turf)
6-12 Alternating Switch Grip Hangs

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


11/02/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up - 13 Minute Cap
0:45 Bike or Row
10 Alt Single Arm Russian KBS, light
0:45 Bike or Row
10 Alt Plank/ Pushup March

B. 3 Sets - 12 Minute Cap
Devils Press
10-8-6-4-2
rest 60-120s between sets

  • choose weights with which you can complete each round with continuos movement
  • may build as you go

C. 12 Min @ steady effort
1, 2, 3…. Wall Walks
3, 6, 9…. Box Jumps, 24/20"

modifications - wall walk, box wall walk, inchworms, push ups

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/03/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 No Push Up Burpee Step Ups
1:30 Bike
1:00 Run
1:30 Amrap 20 Double Unders + 8 Russian KBS
rest 5 minutes
x 3 Sets


11/04/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
18 Minutes to warm up and finish
2" pause @ top of each rep
6-6-6-6; 3:00 rest
2-3 RIR

*** may get tough on grip, may use lifting straps if you've got them or mixed grip

B. Dumbbell Bench Press
12 Minutes to warm up and finish
2" pause @ bottom
8-10 X 3; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Single Leg Romanian Deadlift x10-15; rest 60s
Tall Kneeling Alternating KB or DB Press x18-24; rest 90-120s
x 3 Sets
*all sets at heaviest weight from last week
+
IF TIME ALLOWS
JM Press 2x12-16; rest 60-90s
3-4 RIR

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/05/2022 - Saturday
Warmup:
Get right into it

A. 5 Rounds @ warm up effort - 20 Min Cap
30/21 Row Cals or 20/15 Cal Bike
20 Walking Lunge, unld
10 Light Single Arm DB Upright Rows

  • row up to chest level, don't force ROM at top

B. 4 Sets - 22 Minute Cap
8-12 Offset KB Step Ups, left
0:30 rest
8-12 Offset KB Step Ups, right
0:30 rest
8-12 Single Arm KB Row, left
0:30 rest
8-12 Single Arm KB Row, right
2:00-3:00 rest

  • Row @ same weight as step ups
  • For step ups, use a box that sits just below knee height

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


11/06/2022 - Sunday
Warmup:
Coaches Choice

A. Against a clock for even cals - 30 Minutes
10 Sets
5-8 Toes to Bar
8 Unbkn Front Rack DB Squat, moderate
Bike for Cals in remainder of the 0:90
rest 90s


Programming 10.24 – 10.30

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10/24/2022 - Monday
Coach Notes:
Week 5

Warmup:
Coaches Choice

A. Back Squat
15 Minutes to warm up and finish
*2s pause in the hole
8-8-8; 3:00 rest
3 RIR

B. Landmine Meadows Row
12 Minutes to warm up and finish
1" pause @ top of pull
3x9-12; rest 60s between sides
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Front Rack Split Squat x 9-12; rest 60s
Chainsaw Row x9-12; rest 60s
x 3 Sets
3-4 RIR


  • Alternating Dumbbell Curl x16-20; rest 30s
    Banded Face Pull x10-15; rest 30s
    x 2-3 Sets
    3-4 RIR

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


10/25/2022 - Tuesday
Warmup:
No warm up needed - just set up and go

A. MAP 10
45 Minute Amrap
21 Cal Bike or 30 Cal Row
30yd/side OH Contralateral Carry, you pick the weights (may be different depending on KB position)
15 Cal Bike or 20 Cal Row
0:20/side Single Leg Glute Bridge
9 Cal Bike or 10 Cal Row
100 Single Unders

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


10/26/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up - 13 Minute Cap
15.12.9.6.3 Cal Bike or 25.20.15.10.5 Cal Row
10-10-10-10-10 DB Deatch March, light
5-5-5-5-5/side Side Plank Powell Raise, light/ controlled

B. 3 Sets - 12 Minute Cap
4 Dual Hang DB Snatch
4-8 Pushups
3 Dual Hang DB Snatch
4-8 Pushups
2 Dual Hang DB Snatch
4-8 Pushups
1 Dual Hang DB Snatch
3:00 rest

*May build on DB weights, but keep it moderate throughout
*May scale pushups to Incline Pushups on Bar or Bench
*Choose weights and modifications where the first two sets are unbroken

C. For time @ steady effort - 15 Minute Cap
500/400m Row
+
5 rds:
12 DL @ light/ moderate weights
8 Bar Facing Burpees
+
500/400m Row

If you know DL 1RM, stay within 30-40% of it. Otherwise, choose a weight with which you can do 5 rds of 12 unbkn reps @ moderate effort

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/27/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Double Unders
1:30 Bike
1:00 Burpees
1:30 Run
rest 5 minutes
x 3 Sets


10/28/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
15 Minutes to warm up and finish
2" pause @ top of each rep
8-8-8; 3:00 rest
2-3 RIR

*** may get tough on grip, may use lifting straps if you've got them or mixed grip

B. Dumbbell Bench Press
12 Minutes to warm up and finish
2" pause @ bottom
9-12 X 3; 2:00-3:00 rest
2-3 RIR

C. Accessory Work - 22 Minute Cap
Landmine Single Leg Romanian Deadlift x9-12; rest 60s
Tall Kneeling Alternating KB Press x16-20; rest 90-120s
x 3 Sets
4-5 RIR
+
JM Press 3x10-15; rest 60-90s
3-4 RIR

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/29/2022 - Saturday
Warmup:
Coaches Choice

A. EMOM x 6 Sets
min 1: 10 Band Pulldowns + easy run in remaining time
min 2: 0:30 Wall Sit
min 3: Bike or Row @ easy pace

B. 5 Sets
50m Single Arm KB/ DB Farmers Carry
10-12 Goblet Rev Lunge, same weight as carry
50m Single Arm KB/ DB Farmers Carry, the other side
2 minute rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/30/2022 - Sunday
Warmup:
Coaches Choice

A. 8 Sets for EVEN times
8-12 Unbkn Wall Ball Shots
8-12 Unbkn Ring Rows
200m Run
1:1 Work to Rest


Programming 10.17 – 10.23

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10/17/2022 - Monday
Coach Notes:
Week 4

Warmup:
Coaches Choice

A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
3011; 4-4-2-2; rest 2-3 minutes
3 RIR for 4's
2-3 RIR for 2's

B. Pendlay Row
16 Minutes to warm up and finish
4 Sets (working sets)
@3110; x6-8; rest 2 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 16-20; rest 60s-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 16-20; rest 60-90s
x 2-3 Sets

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


10/18/2022 - Tuesday
A. MAP 10
5 Sets @ very easy pace
3 minute row
15s Transition
3 Minutes to perform - 30s/side KB around the World - Run in remaining time
15s Transition
3 Minute Bike
15s Transition

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


10/19/2022 - Wednesday
Warmup:
Get right into it

A. 12 Minute Cap @ Warm Up Effort
0.3mi Bike
20s Quadruped Hold
10 Waist Banded Good Morning

B. 5 Sets - 15 Min
min 1: 8-12 Single Arm Hang DB Clean and Jerk, left
min 2: 8-12 Single Arm Hang DB Clean and Jerk, right
min 3: REST

C. 3 Sets @ steady effort - 14 Minute Cap
400m Run
10 Burpees
20 (10/side) Single Arm DB Power Clean, light/ moderate weights
10 Burpees

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/20/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Wall Balls
1:30 Row/Bike - (next round within the set perform bike)
1:00 Double Unders
1:30 Run
rest 5 minutes
x 3 Sets


10/21/2022 - Friday
Warmup:
Coaches Choice

A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
3011; 4-4-2-2; 2:00-3:00
2-3 RIR

B. Barbell Floor Press
16 Minutes to Warm Up and Finish
4 Sets (working sets)
@3110; x4-6; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 9-12/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 9-12/side; rest 30s between sides, rest 60s
3 RIR
x 2-3 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/22/2022 - Saturday
Warmup:
Coaches Choice

A. @ warm up effort
20 Minute Amrap - move up the ladder
10.20.30.40.50 Cal Bike or Row
10 Alternating Crossover Step Ups (unloaded)
10 DB Cuban Rotations

B. 5 Sets; 30 Minute Cap
8-6-4-2
Alt Renegade Rows
DB Front Squat
3:00 rest

May build in the Rows, use the same DB's for squats

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/23/2022 - Sunday
Warmup:
Coaches Choice

A. 6 Sets for EVEN Times; 40 min cap
3-6 Supinated Strict Pullups
12/9 Bike Cals
6/side Single Arm OH DB Rev Lunge
12/9 Bike Cals
3-6 Supinated Strict Pullups
2:00-3:00 rest


Programming 10.10 – 10.16

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10/10/2022 - Monday
Coach Notes:
Week 3

Warmup:
Coaches Choice

A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
@3011; 5.5.3.3; rest 2-3 minutes
2-3 RIR

B. Pendlay Row
16 Minutes to warm up and finish
4 Sets (working sets)
@3110; x7-10; rest 2 minutes
2-3 RIR

C1. Dumbbell Front Rack Lunge
xAlternating 20-24; rest 60s-90s

C2. Alternating Bent Over Dumbbell Row
xAlternating 20-24; rest 60-90s
x 2-3 Sets

Cool Down:
5-10 minute easy bike or walk
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale


10/11/2022 - Tuesday
A. MAP 10
4 Sets @ very easy pace
3 minute row
3 minute amrap; 50 single under + 10 no push up burpees
3 minute bike
3 Minute Amrap; 10 Russian Kbs + 15yd bear crawl

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale


10/12/2022 - Wednesday
Warmup:
Get right into it

A. 12 Minute Cap @ Warm Up Effort
500-400-300-200-100 yard run
10-8-6-4-2 Alt Front Plank Rotations, 1" pause @ top
10-8-6-4-2 Alt Glute Bridge March

B. 4-5 Sets; 17 Min Cap
20 Unbkn Russian KBS, you pick the weights- tough
0:60 rest
0:15-0:30 Top of Dip Hold, rings or matador
0:60 rest

*ring plank, plank hold (20-45s)

C. 15 Minute Amrap @ steady pace
2-3 Wall Walks
9 Deadlift
12/9 Bike Cals
9 Deadlift

Notes;
Wall Walks completed within 0:60
*wall walk, box wall walk, 30s plank on rings, 30s plank on hands

Deadlift should be pretty, done unbroken, and comfortably
*deadlift, kb deadlift, rdl variations

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/13/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7
2 Sets @ sustained pace
1:00 Single Arm DB or KB Front Squats
1:30 Bike for Cals
1:00 Double Unders
1:30 Goblet KB/DB Carry
rest 5 minutes
x 3 Sets

*match reps inter+intra set


10/14/2022 - Friday
Warmup:
Coaches Choice

A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
@3011; 5.5.3.3; rest 2-3 minutes
2-3 RIR

B. Barbell Floor Press
16 Minutes to Warm Up and Finish
4 Sets (working sets)
@3110; x6-8; rest 2 minutes
2-3 RIR

C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 10-15/side rest 30s between sides, rest 60s
3-5 RIR

C2. Seated Single Arm Dumbbell Press
2010; 10-15/side; rest 30s between sides, rest 60s
3 RIR
x 2-3 Sets

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/15/2022 - Saturday
Warmup:
Coaches Choice

A. 10 Minute Amrap
5/side Posterior Box Step Down - controlled
10 Banded Face Pulls
50 Single Unders

B. 5 Sets; 35 Minute Cap
9/side Single Arm KB Rows, you pick the weight
10 WBS
6/side Single Arm KB Rows
10 WBS
3/side Single Arm KB Rows
2:00-3:00 rest

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale


10/16/2022 - Sunday
Warmup:
Get right into it

A. Warm Up - Movement and Skills
2-3 Wall Walks, 20-30s HS Hold, modified HS Hold
8 Alternating Pistols, modified, or 8/side short split squats
x 10 Minute Amrap for quality

B. 6 Sets for EVEN Times; 35 min cap
10 Alt Step Ups, 24/20"
30m KB/ DB Farmers Carry, you pick the weight
20/15 Row Cals
30m KB/ DB Farmers Carry
10 Alt Step Ups
2 min rest


How does having a PVMVP affect the members you serve

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Check out our podcast on this here

https://podcasts.apple.com/us/podcast/pvmvp/id1646423065?i=1000580299248

Why have a PVMVP (Purpose, Vision, Mission, Values, Principles) as a gym? And how does that matter to members and staff?  

Having a PVMVP helps keep you on track with;

-The type of service you want to provide and what NOT to provide. You know what you're getting as a member, and full energy is being brought forward to deliver that service consistently.

-The individuals you serve; You're able to better understand who is right for your gym, and who isn't - which keeps everyone in the gym working toward a similar goal with less resistance

-The improvement of the quality of your service; you know what you stand for as a professional and you've committed to bringing that into the world

-Hiring the right individuals for your business; coaches that are aligned with the purpose are on board with delivering this high value of service, not doing it for the wrong reasons

-The sanity of everyone involved running the business; you're not chasing anything that looks successful and spreading everyone thin - you and your staff know what to do, and when to do it - which keeps people on the same page

Where does it come from?

Companies are collections of people, companies themselves don’t have a value or purpose. They are tools that individuals live their purpose through and express values through. It helps clarify Why do I/We exist? What makes the decision makers and stakeholders feel alive? Individuals set the PVMVP

What does as PVMVP look like? 

The structure of a PVMVP is that it starts broad and vague and gets more granular. Everything needs to match and align on the way down, and you need to get as close as possible to - what do you ACTUALLY DO - or aspirationally want to do as a business. There is a lot of self reflection that happens as a business along this process as well.

What does OUR PVMVP look like?

Purpose

Why do we exist? 

To align, guide, inspire, and empower individuals through their fitness and health journey

Breaking this down

Align - to say, these are your outcomes that you’re looking for. Here is what is going to get you there most likely. Behaviors, resources, etc - This could also be something that is NOT US as well, and we have to be okay saying that

Guide - Here are a possible list of next steps, here are the boundaries you can work within

Inspire - connecting these goals to your values, how are these things important in terms of what is truly important to you 

Empower - learning to walk is such a good analogy for empowerment. You find out where they are NOW and you’re kind of helping them stand up, and they fall down. That happens again and again, and when they first start you are right there in front of them, holding their hands. Then you're eventually moving further and further away, giving less support. Eventually, they get it and it just clicks at some point, now you’re walking beside them and they know what to do in fitness and health.

So when you’re dealing with clients you’ve got to understand where they are at and step from where they are so to speak. That goes in terms of lifestyle; sleep, rhythm, balance work and life - nutrition; chewing, education on kinds and amounts, Training

Some individuals you’ve got to hold hands longer

This also goes along with us as coaches not disempowering ourselves by getting attached to someone elses results. We can’t be healthy for you. You have to do the work, and whether you do the work or not could be because of so many reasons.

Vision

What do you see your life force creating?

To have a larger, positive impact on the fitness and health in our community.

To see individuals taking on fitness, nutrition, and lifestyle habits that align with their values and support the larger life they may want to create for themselves.

Mission

How will you accomplish this through your behaviors?

We align individuals to their own physical body through education, sound coaching practices and guidance

How are we accomplishing this

-Education; asking questions, our online members page, in person, through email, in the group classes - quarterly goal sessions, also with our individualized services there is a decent amount of office time for opportunity there.

-Sound coaching practices; communication and listening skills, setting expectations and boundaries, assessing goals and reassessing, this process is collaborative, being the beacon of truth in the field, asking good questions

-You come in here and experience things through the physical body and we have to connect some of these other pieces to that

Values

What are our beliefs? Our compass?

With 100% certainty - can you say that you do this

Relationships

We build relationships with clients on a foundation of transparency, trust, care, and consistency.

-If i don’t think what we have is right for you, I’ll tell you what might be

-There are times where we may not know, and you need to get into it to find out

Continued education

Continued education allows us to create better solutions to foster individuals goals and personal enrichment

-The knowledge of this field is relatively young, where are you intending to Rx it, what do you know relative to this individual

Help First

Every individual should walk away from an interaction with us with something valuable, whether they buy something from us or not.

-We’re human and there is good in all of us, you’re in front of us for a reason. We’re in front of you NOT TO MAKE A SALE - but to have a conversation to find out, what are you’re problems, why do you have them? Given the knowledge right now - does this seem like a good fit? If so - here is what an equal exchange of energy is for us to make a living professionally doing that. 

expectations

The Oasis

We create a strong and wholesome community where we nurture a culture of open mindedness and creative expression with a respectful attitude

-Don’t be a dick, be yourself and don’t ridicule people for being themselves

-Ridicule as a form of connection with the right person 

-That person in front of you may know something that you don’t

-There are boundaries around this however. There is a time a place to have difficult conversations - or ones where a varied group of individuals with a range of sensitivities could perceive as difficult

Know thyself

We guide our clients toward higher levels of self awareness to cultivate a growth mindset.

-it starts with yourself, not hiding from your thoughts and feelings

-how you perceive failure, challenges, criticism, others success, intelligence, ego, your values and motivators

The Journey

We embrace fitness and health as a journey. 

-this isn’t a fast track, its a part of life, it’s like brushing your teeth - its not something that should be perceived as a chore, or punishment. Its something that allows you to express a grand version of your life

Transparency adn

Principles

How you carry out your values

Relationships

To practice honesty, transparency, and consistency with clients.

Continued Education

To challenge each other and continue seeking out knowledge in the areas we intend to prescribe it.

Help First

To be present with clients and potential clients, to meet them where they are at, and give insight into what might be beneficial for them.

The Oasis

To learn about, listen, and be open to discussions with our clients without judgment. 

Know Thyself

To practice personal awareness in ourselves, and to practice the art of communication and consulting. 

The Journey

To align where they currently are, and their goals, with their ideal version of fitness and to teach clients the behaviors and tools that will help them live long and prosper so they develop autonomy over their health. 

You can start a business without listing these things out and putting them down on paper, but you may be putting the cart before the horse - and you, your staff, and members might be missing out if you don’t!

Wades Army 2022

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For those of you who don’t know September is Childhood Cancer Awareness Month, and this always coincides with the launch of the Wade’s Army Campaign.

This is our 11th year participating, and over the last 10 years with the amazing support of our community, we have raised nearly $40,000!


Some of you are new and may be asking yourself: what is Wade’s Army? It is a non-profit organization that’s leading the fight against neuroblastoma, a childhood cancer. When you make your donation you get to choose what initiative your dollars support.

You can read more about your donation here along with the initiatives that you can support.

HOW TO DONATE AND GET YOUR SHIRT

You'll make your donation to team CFSB with the button below

After you have made your donation you will get a redeemable credit to the Wades Army Gear Store. There are several items to select from this year such as: tees, tanks, sweat pants, hats, and sweatshirts. I would check here first to make sure your donation amount matches what you want.

74 Blazer Sweepstakes

A unique way for you to donate this year is by buying sweepstake tickets for a custom-built 1974 Chevy Blazer. you can check that out here!